CrossFit ABF – CrossFit Personal Training
Warm-up
Warm-up (No Measure)
2 rounds:
250m row
10 push-ups
10 banded cable crossover
10 banded face pulls
Strength
Bench Press (4×8)
E2MO2M
4×8 @ 72×5%
Metcon
Metcon (3 Rounds for reps)
On the 0:00, Part #1:
In a 5:00 Window…
Buy-In: 50/35 Calorie Row
Time Remaining, AMRAP:
12 Deadlifts (185/135)
8 Box Jump Overs 24/20
Rest 2:00
On the 7:00, Part #2:
In a 5:00 Window…
Buy-In: 35/25 Calorie Row
Time Remaining, AMRAP:
8 Deadlifts (225/155)
8 Box Jump Overs
Rest 2:00
On the 14:00, Part #3:
In a 5:00 Window…
Buy-In: 20/15 Calorie Row
Time Remaining, AMRAP:
4 Deadlifts (245/165)
8 Box Jump Overs
Bitch Work
Metcon (No Measure)
3 Sets:
:20s GHD Static Hold (belly up)
:20s GHD Static hold (belly down)
Directly into…
3 Sets:
21 GHD Sit-Ups
21 Hip Extensions
Markussen’s Movements
PRE- x3 rounds
>Row x10 cals
>Scapular Depression x10
>Inch Worm hands only x5
>Captain Morgans x5 each side ****Video Isn’t too bad just skip the first 30 sec of the intro – https://www.youtube.com/watch?v=Gk3Id1hK508
POST- x2 rounds *****only 10 min please do these 🙂
>Forward Fold x1 min
>Squat Position x1 min
>Butterfly x1 min
>Runners lunge x1 min each side
